Some days, the afternoon slump simply hits harder than others.
In order to increase our mid-afternoon energy, we often need to do something more specific: we need to increase our focus and awareness so that we can be more productive and effective at the activity at hand.
You can use the five habits listed below to make it happen.
Blood sugar stabilization, intelligent work sequencing based on circadian biology, autonomic arousal through respiration, non-sleep deep relaxation, and enhanced blood flow are just a few of the strategies used by each to lessen afternoon lulls.
Read on for five hacks to increase your energy during the afternoon.
1. GO CARB-LESS AT LUNCH (RESERVE THEM FOR LATER)
To lessen the mid-afternoon slump, other factors can be adjusted, including the quantity of food ingested, when it is consumed, and the kinds of foods eaten at lunch.
One of the first factors I advise adjusting for people who find it difficult to stay alert and focused in the middle of the afternoon is to eliminate the non-vegetable-containing carbohydrates from their lunch (meals composed of veggies, protein, and healthy fats only).
The main reason for this is because the majority of us aren't always aware of how our meals affect our blood sugar and how it affects or makes postprandial tiredness and lethargy worse. This one little adjustment might be sufficient to change things. If not, try experimenting with the other factors—the meal's timing and the quantity/amount of food consumed—next.
Every body processes and reacts to food in a different way, so the idea is to experiment with a few changes and learn to study your own system to see what works best.
Additional advice: What is the most fundamental habit that is always the last to receive priority?
Hydration.
Many of us become so preoccupied with daily tasks and activities that it's simple to go the entire afternoon without taking a drink.
However, even a little dehydration can affect how well you think in the afternoon and, for some people, increase their susceptibility to headaches.
To naturally integrate drinking water and green tea into your routine, tether it to existing routines.
Simply use the color of your urine to estimate what your body requires rather than counting cups (should be pale yellow, like lemonade).
We suggest toi keep a travel yea cup on your desk
Our favorite is this
2. ALIGN YOUR WORK SEQUENCE TO YOUR BIOLOGY
This is a behavior that is both undervalued and little-discussed. Working with rather than against your energy's natural ebb and flow is the goal here.
Workload and tasks can be coordinated with the body's intrinsic circadian rhythm variations and hardwired biology throughout the day. Our alertness naturally declines in the middle of the day, usually between 12 and 3 p.m.
Because of this regularity, save tasks that can be finished mostly out of order or with a less cognitive burden for when performance takes a "drop."
The secret is to intelligently plan your workflow in a way that is anchored to your biology. As a result, you'll also be maximizing the period of time during which you're at your most productive, allowing you to make the most of those work sessions.
3. FOCUS ON YOUR BREATH CONTROL
Numerous breathing techniques can be used to raise autonomic arousal, in particular attentiveness, for the current task.
Wim Hof popularized one such technique, though it is by no means the only one; it involves cyclic hyperventilation followed by breath retention.
Although it is frequently associated with extreme environmental immersion (such as cold temperatures), it is not always.
Consider using a guided video to duplicate the suggested timing and sequence in order to reap the full benefits of this breathing method.
4. NON-SLEEP DEEP REST (NSDR)
It is not even worthwhile to consume a double espresso in the afternoon if your energy level is so low that you are unable to continue.
That is merely an attempt to ignore what your body actually requires.
If you can, take a 20-minute break (at home or in the workplace) to lie down and practice NSDR/Yoga Nidra.
This can give you a boost of energy and improve your focus for the rest of the day. Better yet, some study has revealed that both NSDR and afternoon naps, as brief as 20 minutes, can boost neuroplasticity—those who engage in either routine have been shown to score better on memory tests later that day. (If you really go asleep during these 20 minutes, more power to you.) (I can personally vouch for this from graduate school.)
Naturally, not everyone will benefit from this advice. It heavily depends on a number of variables, including your employment, the setting in which you work, and the way your current lifestyle is set up (school, family demands, other obligations).
5. CHANGE ENVIRONMENTS AND GET THE BLOOG FLOWING
When energy reserves are running low in the second half of the afternoon, changing your environment can help you feel reenergized.
This doesn't entail taking a walk from your desk to the break room for lunch.
This calls for getting moving outside.
Rain, shine, or snow, a quick 10- to 15-minute brisk stroll can help you get through mid-afternoon slumps in productivity if you're short on time.
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